Hot Navel Part 6

Anyone can achieve a more flattering and healthy midsection just by following the top ten ways to get hot abs. Improved physical activity, a balanced nutrition and positive lifestyle changes all play an important part in the quest for a tighter and firmer stomach. When fat, muscles and the digestive system basically compete for the area inside the abdomen, the wrong proportion between and among them is the main culprit behind a protruding belly below the rib area. Suffice to say, excessive fat and poor muscles around the abdominal area both contribute to a bloated tummy. There is a solution for this common predicament, and here's how.

The basic approach to losing unwanted weight is the cardio routine. Aerobic activities are designed to raise metabolism which, in turn, burns energy in the form of fat or calories. Running, dancing or playing sports are great choices. Cardiovascular exercise is important even if the stomach is the target area.

Changing one's dietary habits is another critical component of the top 10 ways to get hot abs. Eating small nutritious meals that are spread throughout the day is ideal. When less food takes up space inside the stomach, the middle area gets accustomed to a tapered figure. On the other hand, scarfing down a big meal results to an expanded tummy.

The set of muscles behind washboard six- or eight-pack abs is called the rectus abdominis. People who are out of shape possess weak rectus abdominis muscles so the mission at hand is to firm them up. To train the rectus abdominis muscle group, core training exercises such as crunches, reverse crunches, sit-ups, Swiss ball crunches and leg raises may do the trick.

Strengthening the deep abs, or the transverse abdominis muscles, is the perfect supplement to training the central abdominal muscles. Good options include routines that promote stability and balance such as lifting free weights, doing scissor kicks, the plank and using the Bosu ball.

The value of rest and sleep shouldn't be underestimated. Six to eight hours of sleep at night is ideal for most adults according to the National Sleep Foundation. The absence or lack of sleep, one compelling study shows, only results to an increased level of the stress hormone called 'cortisol,' which can cause unnecessary hunger pangs and become a huge obstacle against flattening the tummy.

Sodium causes the body to retain water, which results to a swollen and bloated middle portion. Consuming less sodium and avoiding processed meals that tend to be high in fat and calories if not sodium is advised.

Most fruits and vegetables and whole grain sources like brown rice and oatmeal are rich in good fiber that aids in digestion and helps a person feel sated longer, hence curbing appetite.

Coffee is a popular beverage for many but may not be a smart choice when it comes to toning the abs. Evidence reveal that caffeine leads to higher cortisol levels that impel the body to store fat around the abdomen.

This simple technique actually works. Without a person realizing it, constantly sucking one's navel toward the spine is a vacuum exercise that promotes a flatter stomach. This move builds stamina as well as strengthens the deep abs.